[
    {
        "supersets": [
            {
                "name": "Warm-Up",
                "exercises": [
                    {
                        "name": "Spiderman Stretch",
                        "duration": 30,
                        "reps": 0,
                        "side": ""
                    },
                    {
                        "name": "Lateral Hip Openers",
                        "duration": 30,
                        "reps": 0,
                        "side": ""
                    },
                    {
                        "name": "Lunge with Rotation",
                        "duration": 30,
                        "reps": 0,
                        "side": ""
                    },
                    {
                        "name": "Dynamic Hamstring Stretch",
                        "duration": 30,
                        "reps": 0,
                        "side": ""
                    },
                    {
                        "name": "Dynamic Quadriceps Stretch",
                        "duration": 30,
                        "reps": 0,
                        "side": ""
                    }
                ],
                "rounds": 1
            },
            {
                "name": "Barbell Front Squat ",
                "exercises": [
                    {
                        "name": "Barbell Front Squat",
                        "duration": 30,
                        "reps": 12,
                        "side": ""
                    },
                    {
                        "name": "Recover",
                        "duration": 40,
                        "reps": 0,
                        "side": ""
                    }
                ],
                "rounds": 3
            },
            {
                "name": "Barbell RDL",
                "exercises": [
                    {
                        "name": "Barbell Snatch Grip Romanian Deadlift",
                        "duration": 30,
                        "reps": 12,
                        "side": ""
                    },
                    {
                        "name": "Recover",
                        "duration": 40,
                        "reps": 0,
                        "side": ""
                    }
                ],
                "rounds": 3
            },
            {
                "name": "Lunge ",
                "exercises": [
                    {
                        "name": "2 Dumbbell Lateral Lunges",
                        "duration": 30,
                        "reps": 12,
                        "side": ""
                    },
                    {
                        "name": "Crossback Lunges",
                        "duration": 30,
                        "reps": 0,
                        "side": ""
                    },
                    {
                        "name": "Recover",
                        "duration": 30,
                        "reps": 0,
                        "side": ""
                    }
                ],
                "rounds": 3
            },
            {
                "name": "Core",
                "exercises": [
                    {
                        "name": "Plank Toe Taps",
                        "duration": 30,
                        "reps": 0,
                        "side": ""
                    },
                    {
                        "name": "Recover",
                        "duration": 15,
                        "reps": 0,
                        "side": ""
                    },
                    {
                        "name": "One Arm Kettlebell Swings",
                        "duration": 30,
                        "reps": 0,
                        "side": "left_arm"
                    },
                    {
                        "name": "One Arm Kettlebell Swings",
                        "duration": 30,
                        "reps": 0,
                        "side": "right_arm"
                    },
                    {
                        "name": "Recover",
                        "duration": 15,
                        "reps": 0,
                        "side": ""
                    }
                ],
                "rounds": 3
            },
            {
                "name": "Bike Intervals",
                "exercises": [
                    {
                        "name": "Bike",
                        "duration": 60,
                        "reps": 0,
                        "side": ""
                    },
                    {
                        "name": "Recover",
                        "duration": 30,
                        "reps": 0,
                        "side": ""
                    }
                ],
                "rounds": 8
            },
            {
                "name": "Cool Down",
                "exercises": [
                    {
                        "name": "Figure Four Stretch",
                        "duration": 30,
                        "reps": 0,
                        "side": "left_leg"
                    },
                    {
                        "name": "Figure Four Stretch",
                        "duration": 30,
                        "reps": 0,
                        "side": "right_leg"
                    },
                    {
                        "name": "Recover",
                        "duration": 10,
                        "reps": 0,
                        "side": ""
                    },
                    {
                        "name": "Couch Stretch",
                        "duration": 30,
                        "reps": 0,
                        "side": "left_leg"
                    },
                    {
                        "name": "Couch Stretch",
                        "duration": 30,
                        "reps": 0,
                        "side": "right_leg"
                    }
                ],
                "rounds": 1
            }
        ],
        "name": "Lower Body P.1",
        "description": "Lower Body",
        "created": "2023-07-26T07:00:00Z",
        "file_name": "2023-07-26.json"
    }
]